✦ 4.5g fibre per 100g — concentrated by toasting ✦ 266 kcal per 100g due to water loss ✦ 10.1g protein per 100g ✦ Useful iron source at 2.6mg per 100g ✦ Good folate and B vitamin content

Brown bread that has been toasted loses water during toasting, concentrating all nutrients by approximately 20–25% compared to untoasted brown bread. At 266 kcal and 4.5g fibre per 100g it is one of the higher-fibre everyday bread options.

🍳
Preparation note

Nutrient values reflect the toasted state. A typical slice weighs around 25–30g.

Sources:

Macronutrients per 100g

266
kcal
Energy
10.1
g
Protein
54.0
g
Carbs
4.50
g
Fibre
2.60
g
Fat
4.40
g
Sugars
0.55
g
Saturates
1.28
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

60
GI Score
🟡 Medium GI
8
GL / Serving
Low Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chloride 910 mg 114%
Potassium 277 mg 14%
Calcium 238 mg 30%
Phosphorus 201 mg 29%
Magnesium 58.0 mg 15%
Folate 29.0 µg 15%
Selenium 5.00 µg 9%
Niacin (B3) 3.40 mg 21%
Iron 2.82 mg 20%
Zinc 1.70 mg 17%
Manganese 1.46 mg 73%
Pantothenic Acid (B5) 0.440 mg 7%
Thiamin (B1) 0.240 mg 22%
Copper 0.220 mg 22%
Vitamin B6 0.160 mg 11%
Riboflavin (B2) 0.080 mg 6%
Vitamin E (alpha-TE) 0.010 mg 0%
Vitamin B12 0.000 µg 0%
Vitamin A (RE) 0.000 µg 0%
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Iodine 8.00 µg 5%
Monounsaturated fat 0.550 g —
Omega-3 (Alpha-linolenic acid) 0.000 g —
Omega-6 (Linoleic acid) 0.000 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources:
Bread Bread High protein 🇬🇧 CoFID 2021 · 11-1136